PHOBurpIAS

  • THE SCENE:
    • Hump-Day Grump-Day.

  • F3 WELCOME & DISCLAIMER
    • Particularly the “led by men who participate in the workout in a rotating fashion.”

  • THA-THANG:
    • I had an undisclosed, but #VeryFair total rep count in mind (under 7 burpees/minute!).
    • The workout would end once ALL PAX performed AND counted ALL reps TOGETHER in cadence, or by 0615–whichever comes first.
    • Naturally, infractions reset the rep count to 0. A few times…
    • Final count: 173 burpees.

  • COUNT-OFF & NAME-O-RAMA
    • Pre-ruck: (1.5 PAX) BAM! & Cujo
    • Bootcamp: (12 PAX, 0 FNGs) Bootheel, Carport, Choker, Esquire, Flobee, Granola, Gym Shorts, O’Reily, Orange Julius, Sleep Number, Wall Builder, Woodpecker

  • CIRCLE OF TRUST/BOM:
    • Somehow, burpees have garnered a dreadful reputation. I’m sure at some point, every PAX has worried that one day, some idiot would try to Q 45 minutes of burpees. Personally, I prefer burpees to coffeeteria. I find exercise to be more comfortable than socializing (one of my many anxieties).

      Speaking of anxiety, I’ve been trying to help one of my kiddos learn how to navigate some phobias, which I define as an irrational fear that interferes with mundane activities. There is a huge difference between a natural disdain for illness and a paranoid avoidance of crowds–between a fear of skydiving and a fear of escalators. 

      I myself am incredibly needle-phobic. I know it’s a completely irrational fear, but needles still drive me crazy. I hate how often I let fear make decisions on my behalf. That’s why I try to get my blood taken as often as possible. It is always a terrible and humiliating experience, but I’d like to think that each time I choose to confront this fear, I weaken its power and influence in my life.

  • MOLESKIN:
    • Mumblechatter was strong this morning. Ample disdain and threats of personal harm. I haven’t felt this much animosity since I handed back a bunch of marked up, sub-par papers to a class of undergraduate seniors. I’m very much looking forward to Sleep Number’s next Q.
    • Things could have gone far worse had Carport not been on top of the count. 
    • I wasn’t sure how this morning would go after yesterday’s Iron PAX challenge. Turns out, pretty terrible, but once we got over the hump it wasn’t so bad.
    • Some PAX struggled. Some PAX breezed through it. No man left behind. No man where we found him.
    • We had a lurker who watched us for a few minutes and then drove off. Cool. Cool.
    • I wasn’t sure if disclosing the target rep count would be more or less motivating. Maybe next time I’ll state the target.

The Shred @ The Morg

THE SCENE: Somewhat pleasent
F3 WELCOME & DISCLAIMER – Completed
WARM-O-RAMA:

SSH x 20 IC

Daisy Pickers x 10 IC

Arm Circles (F&B) X10 IC
THA-THANG:
I have been using a an app called Shred while I an at the gym,  today was the “Full Body” Workout so I decided to share this with my friends.

  • SSH x 25 IC
  • Squats x 20 OYO
  • Diamond Merkins x 15 OYO
  • Lunges x 20
  • Seesaw Planks X 10
  • Hip Rollovers x 10
  • Side to Side Shuffles x 10 each direction
  • Rinse and Repeat, between rounds we did the circle of fire, each PAX bear crawled around while others held plank. At the end we did an indian run in the parking lot
  • Burpees x 10 IC
  • Plank Jacks x 20 IC
  • Groiners x 20 IC
  • BB Situps – 20 IC
  • Mountian Climbers x 25 IC
  • Plank Side to Side x25 IC
  • Rinse and Repeat
  • Squat to High Knee x8 IC (each leg)
  • Squat Jacks x 12 IC
  • Scissor Steps x 20 IC
  • Squat Pulse x 25
  • Broad jump 4 forward , 4 backwards
  • Rinse and Repeat

MARY:
Freddie Mercuries x 16 – IC (until time ran out)
COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs) Sleep Number, Potter, Esquire, Choker, Gym Shorts, Woodpecker, Siemens, Orange Julius, Ratio
CIRCLE OF TRUST/BOM:
Stewardship – It not just about your money. It’s about your time, talents, money and what you’re doing with all of of it. Asking PAXs to pray and ask God about their talents and how they can use them to help out the least of these, then give the glory to GOD
MOLESKIN:
I left my keys in my M’s van, so I had to call Choker to come get me. Thanks for answering.
ANNOUNCEMENTS:
Get on Slack… everything happens on Slack.

The Morg Highlands

THE SCENE: Quite a pleasant morning. Comparatively cooler than it had been and a hint of a breeze.
F3 WELCOME & DISCLAIMERNo professionals here, but we are in the habit of planting small workout groups and invigorating male community leadership.
WARM-O-RAMA:

  • 30 SSH IC
  • 20ish Arm circles IC
  • 10 Daisy Pickers IC

THA-THANG:
GOLF!!! Each hole consists of two exercises to be done in an alternating manor. Each hole starts with 12 of each exercise, then 11, then 10, etc. This is done AMRAP style for 5 minutes. Whichever round you are on is your score for the hole. ie if you completed 12/12, 11/11, 10/10, and 4 counts in the 9/9 round, your score is 9. Your final score is all hole scores added together. Mosey to each hole in between.

  • Hole 1 – Startex – Hand release merkins / Squats
  • Hole 2 – The Pavillion – Tricep Dips / Derkins
  • Hole 3 – The Playground – Hanging Leg Raises / Jump Lunges (1 is 1)  (modify HLR with seated ones but double reps)
  • Hole 4 – The Bathrooms – Donkey Wall Kicks** / 45 degree wall Irkins
  • “Clubhouse” – Startex
    • Low score was 19, high score was 38. Hold plank for 19 count IC followed by 38 jumping High Knees

**Donkey Wall Kicks – Start in a leapfrog like squat facing away from a wall, donkey kick your feet about 3 feet up said wall, then push back off down to the leapfrog like squat.

MARY:
Clubhouse was kind of Mary like.

COUNT-OFF & NAME-O-RAMA
6 PAX, no FNG – Miracle Ear (QIC), Orange Julius, Gym Shorts, Woodpecker, Twilight, Potter

CIRCLE OF TRUST/BOM:
Our kids are like sponges and they see and replicate everything we do. Like we need to be a good example for them, we need to also do the same in our communities. People notice how we act and what we do, so do it like a true HIM.

MOLESKIN:
I still am shocked that I actually PLANNED running into this workout. I like including the F3 mission at the beginning, I think Ill keep that.

ANNOUNCEMENTS:
Its all on slack. 9/11 coming up, there are a couple 9/11 Qs going on.

High Intensity Workout at the Morg

THE SCENE:

Clear skies, 71 degrees with 85% humidity

F3 WELCOME & DISCLAIMER:

Done.

WARM-O-RAMA:

10 IC Big Arm Circles
10 IC Daisy Pickers
10 IC High Knees

THA-THANG:

10 ICCMU curls x 3
10 IC CMU overhead raises x 3
10 IC CMU presses on back x 3

Mosey to first parking lot.

50 IC SSH
50 IC Merkins
50 OYO Burpees

Mosey to next parking lot.

50 IC Jump Squats
25 IC SSH
50 IC Merkins
20 OYO Burpees

Indian Run to Startex

10 IC CMU curls x 3
10 IC CMU overhead raises x 3
Hold CMU with arms extended for 10 seconds x 3

MARY:

Planks

COUNT-OFF & NAME-O-RAMA:

7 Pax (0 FNG)- Carport (QIC), Orange Julius,  Sleep Number, Gym Shorts, Potter, Ratio, Esquire

CIRCLE OF TRUST/BOM:

Try, Learn, Change, Repeat – DREDD talked about this at GrowRuck 12 Grow School

Whatever you do, be the best at it.  Raise your hand, step out of your comfort zone, take risks when possible.

The Obstacle is the Way

THE SCENE: es war ein guter Morgen
F3 WELCOME & DISCLAIMER Disclaimed
WARM-O-RAMA:

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15
THA-THANG:
Mosey Lap. Elevens, squats and flutters kicks separated by 30 yards.

Modified Bombs: 50 BBS, 100 Overhead Claps, 150 Mountain Climbers, 200 LBCs, 250 Calf Raises.

2nd Mosey Lap.

MARY:

Flutter Kicks IC 20, Dying Cockroach IC 15, WWI situps IC 15
COUNT-OFF & NAME-O-RAMA
Choker, Miracle Ear, Carport, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

The following is adapted from “The Obstacle is the Way” by Ryan Holiday.

What is defeat? Nothing but education; nothing but the first steps to something better.-Wendell Phillips.

It doesn’t matter whether this is the worst time to be alive or the best, whether you’re in a good job market or a bad one, or that the obstacle you face is intimidating or burdensome. What matters is that right now is right now.

The implications of our obstacle are theoretical-they exist in the past and the future. We live in the moment. And the more we embrace that, the easier the obstacle will be to face and move.

You can take the trouble you’re dealing with and use it as an opportunity to focus on the present moment. To ignore the totality of your situation and learn to be content with what happens, as it happens. To have no “way” that the future needs to be to confirm your predictions, because you didn’t make any. To let each new moment be a refresh wiping clear what came before and what others were hoping would come next.

You’ll find the method that works best for you, but there are many things that can pull you into the present moment: Strenuous exercise. unplugging. A walk in the park. Meditation.

One thing is certain. It’s not simply a matter of saying” Oh, I’ll live in the present.” You have to work at it. Catch your mind when it wanders–don’t let it get away from you. Discard distracting thoughts. Leave things well enough alone-no matter how much you feel like doing otherwise.

But it’s easier when the choice to limit your scope feels like editing rather than acting. Remember that this moment is not your life, its just a moment in your life. Focus on what is in front of you, right now. Ignore what it ‘represents” or it “means” or “why it happened to you.”

There is plenty else going on right here to care about any of that.

MOLESKIN:

ANNOUNCEMENTS:

See Slack

Chance Favors the Prepared Mind

THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15.
THA-THANG:

Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges  (1 is 1), 25 Air Squats.  Repeated the cycle 3 times to the Pavilion where we performed 15 dips IC and 20 step-ups OYO. Cycle repeated, Indian run to Startex, 5 Merkins at the side parking lot.

MARY

1 Minute Plank, Dead Bugs (Potter), Flutter Kicks (Commie), BBS IC 15, WWI situps IC 20.
COUNT-OFF & NAME-O-RAMA
Gym Shorts, Potter, Miracle Ear, Choker, Ratio, Esquire (FNG), Commie, Woodpecker, Sleep Number, Orange Julius (QIC).
CIRCLE OF TRUST/BOM:
Preparation

The Bible speaks regularly about preparation:
Matthew 24:44 – Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh. Hebrews 11:7 By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that is in keeping with faith. 1 Corinthians 16:13 Watch ye, stand fast in the faith, quit you like men, be strong.

We should be prepared in our lives as best we can with our God-given resources and abilities. A few essentials of preparedness should include:

-updated resume in the event a new job is needed (and best to find new employment while still employed).

-6-12 months of living expenses saved in the event of an emergency.

-Supplies around the house including several weeks food resources.

This is just the tip of the iceberg and not comprehensive; nor is it meant to make us doomsday preppers. But Joseph spent 7 years filling the granaries of Egypt with enough supplies for 7 years of famine. We should do likewise.
MOLESKIN:

FNG-Esquire came out from the Mens Health article
ANNOUNCEMENTS:
See Slack

Beetus VQ 8/12/2019

THE SCENE: The Morg
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

SSH, among other.
THA-THANG:
Use of  a deck of cards. Each card represented a different exercise. Pax took turns drawing 1 card. There was then a sprint 50 yards with 15 merkins in between. Exercises consisted of burpees, merkins, squats, lunges, jumpm squats, among others.

MARY:

BBS, among others.
COUNT-OFF & NAME-O-RAMA
Woodpecker, Sleep Number, Too Tall, Crevasse, Topanga, Flobee, Test Tube, Ratio, Choker, Birds are real, Carport, Orange Julius, Beetus (QIC)
CIRCLE OF TRUST/BOM:
Topic was brotherhood.
ANNOUNCEMENTS:
See Slack

PT11s

  • THE SCENE: 
    • 70*F, waxing gibbous, and very dewy.

  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • Deconstructed Bodybuilder
      • 11xIC Squats
      • 11xIC Groiners
      • 11xIC Plank Jacks
      • 11xIC Merkins
      • 11xIC Groiners
      • 11xIC Squats
    • 11xIC Bodybuilders

  • THA-THANG:
    • Egress:
      • Partner up
      • Describe your ideal day
      • Leapfrog to sidewalk
      • Catch me if you can Indian Run to park entrance
      • Wheelbarrow to pavilion
    • Picnic Table 11s:
      • 1x Derkins
      • Team-carry picnic table 200 ft
      • 10x Team-squat picnic table
      • Rinse ‘n repeat 11s style (made it to 7)
    • Ingress:
      • Pick a new partner
      • Describe how you would change the world if you could
      • Wheelbarrow to park entrance
      • Catch me if you can Indian Run to park entrance
      • Leapfrog to STARTEX

  • MARY:
    • 11xIC Catalina Wine Mixers
    • 11xIC Plank Toe Taps
    • 11xIC Flutterkicks

  • COUNT-OFF & NAME-O-RAMA

    • Pre-ruck (4+Cujo): BAM!, Commie, Granola, Woodpecker
    • BC: Bailout, Commie, Croissant, Granola, Gym Shorts, Orange Julius, Ratio, Sleep Number, Steinbrenner, Woodpecker

  • CIRCLE OF TRUST/BOM:
    • Know the difference between compulsion (habit/duty) and recreation (enjoyment/refreshment) and take time to do what makes you new.

  • ANNOUNCEMENTS:
    • F3Memphis 2nd anniversary workout tomorrow at the Mothership.

THE SCENE: Comfortable with no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop and Imperial walker

THA-THANG:
We had a card game with a mixture of Burpees, merkins, squats, and lunges. I took the 2-6 out of the deck to make it a bit harder lol

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Try not to sweat the small stuff or put too much pressure on yourself or others. There is too much in life to be grateful for and life is too short.

MACV – SOG Workout – Shuttle Runs – Walls Sits

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
MACV – SOG Workout – for time

  • 50 No push up Burpees – Ruck on if going for patch
  • Next 2 rounds of the follow exercises
  • 12 – Ruck or CMU Swings
  • 32 – Merkins
  • 12 – Ruck or CMU Swings
  • 32 – BBSUs

Next – We shuttle runs, split into 2 teams as one PAX carried their Ruck or CMU across the parking lot while the rest of the team lead the rucks over head 2 rounds, 2 rounds of holding plank.

Finally we finished of with wall sits where we partnered up and used each other as the wall. 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 – PAX – Sleep Number, Gym Shorts, Carport, Woodpecker, Orange Julius, Miracle Ear, Potter, Croissant
CIRCLE OF TRUST/BOM:
With school starting the routine is chainging, hopefully it’s a smooth transition. But if it’s not, and stress level rise look for ways to help out and lead your family.
MOLESKIN:
I finished the MACV-SOG workout under 19 mins. which I thought was great since if felt like my heart was going to jump out of my chest. 
ANNOUNCEMENTS:
City ruck is tonight. 

2 year anniversary for F3 Memphis is Aug 17th at the Mothership. Try to make plans to attend. If we hit a certian number Soybean will do something. Should be good.